Thursday 8.31.17
A.
0-10 minutes: Run 1 mile
10-15 minutes: Run 800 meters
15-25 minutes: Row 2000 meters
25+minutes: Row 1000 meters
The 1 mile run and 2k row should be full effort. The goal for the 800 meters and 1k row should be to hit half of the time it took you for the run and row. eg if you run a 6 minute mile, the target for the 800 meter run should be 3 minutes.
B.
Every minute, on the minute, for 12 minutes:
Minute 1 – Ab Roll Outs x 8-10 reps
Minute 2 – Hollow Rocks x 30-45 seconds
Minute 3 – Russian Twists with Kettlebell x 30-45 seconds